This Silent Sunday brings the final piece in the Keep It Simple series. The practice helps one wriggle free of earthly binds, and awaken the subtle energies that align with the divine Universe. Today’s routine stimulates the Second, Sixth, and Seventh chakras: Generative, intuitive, and elevating vibrations resonate first within, then out and beyond.
Turn to this routine when mundane issues overwhelm; when guidance and insight seem loathe to appear; and when you need a reminder that your eternal essence is one of Spirit, not matter.
Begin on the belly. As precisely as possible, rest the Third Eye on the floor. Seek to connect the ground to the point above the nose bridge, between the brows.
Now, slip the hands under the thighs, palms up. Use the lower arms and hands to press the legs up; let the weight of the legs rest in the palms. Breathe deeply here for about 1 minute.
Then, begin to alternate soft, rhythmic kicks of the buttocks with the heels. Inhale as the left heel tries to kick the left “cheek;’ exhale as the left heel goes back down, and the right heel comes in to kick its side. Move back and forth at a steady pace, breathing and kicking rhythmically, for 30-60 seconds.
This opening move awakens the low belly, by dint of its pressure against the floor; as well as the Third Eye, due to its felt connection to the ground. By kicking the hips with the heels in a slightly elevated position, energies begin to move from the Lower Triangle of chakras toward the Upper, or chakras Five, Six, and Seven.
Next, release the legs, and bring the arms to the floor in front of you for Sphinx Pose. Press up onto the forearms for this gentle upper-spine extension. Open through the chest, and lengthen the neck. Close the eyes, and gaze pointedly up to the Third Eye. Breathe here for 1 minute.
Again, the Second Chakra, the home of creativity, nestles securely into the ground as you inhabit Sphinx. This steady, gentle pressure on the low belly subtly stimulates the generative quality; possibilities stir, ideas percolate.
Next, shift back into Baby Pose for a moment. Then, lift the hips and roll forward onto the top of the skull, as if preparing for Headstand.
Interlace the hands behind the back. Lengthen through the elbows, and lift the arms up as high away from the back as possible. On the Crown and knees now, focus the closed eyes on the Third Eye. Welcome the full “spill” of energy from the earthly Lower Triangle into the Upper Triangle centers of Higher Consciousness. Breathe steadily here for 1 minute.
Gently ease out of this Yoga Mudra variation by carefully moving back to Baby Pose.
When you are ready, rise up onto all fours. Begin to circle the pelvis—very small “hip circles”—to the right. Keep the rest of the posture still; circle only the hips in a clockwise direction. After about 30 seconds, reverse direction: Circle to the left for another 30 seconds.
Now, sit back onto the heels. With hands on the knees or thighs, begin basic spinal flexion and extension: Inhale to fully arch the spine; exhale to deeply round the spine. Inhale, open the front body; exhale to open the back. As you breathe and move, use your mind’s eye to help the breath travel up and down the full length of the spine: Inhale, breath moves up; exhale, it flows back down. Continue for 2 minutes.
Then, sit quietly for a moment. When you feel ready, begin to tap the center of the forehead with all four fingers of both hands: index fingers near hairline, pinkies at Third Eye point. Tap rapidly, and start to move the tapping up to the Crown; up and over the skull; and down the back center line of the head.
At the base of the skull, let the left fingers move left along the base, or occipital, line; the right fingers tap their way to the right.
Repeat the process for about 1 minute, or roughly 10-12 rounds of tapping. Inhale to begin tapping the forehead, and up and over the Crown; exhale down the back of the head and along the base line.
Finally, sit in your preferred seated position for meditation. Place the left hand on the low belly: thumb tip rests on navel, palms settles naturally on soft belly.
Extend the right arm straight up from the shoulder; palm faces left. Begin to waft—bend and straighten—the wrist; move softly, slowly, mellifluously, like a willow branch in a gentle breeze. Closed eyes gaze to the Third Eye. Breathe fully and deeply through the nose.
Continue for 5-7 minutes. Feel free to rest the elevated arm as needed; then, after a short break, resume the position and movement.
As you meditate within your breath and movement, the portals of exploration and expansion are fully open. Welcome, channel, and abide these energies; allow them to move you from earthly concerns to a peaceful respite within and without.